1/2 crowDiving warrior
Flying ButtressYoga targets not only your superficial abdominals, but the deeper core muscles that are often neglected in traditional abdominal exercises. For those of you who have been attending my Power Yoga and Yoga Flow classes, you have been introduced to some of the creative poses from Sadie Nardini-who is the creator of Core Strength Vinyasa Yoga (coming to the studio in July!!)
Sadie’s unique poses will reach all six abdominal muscles, working to effectively transform and firm the midsection.
1/2 CROW PLANK
From Downward Dog, lift your right leg into the air. Bend the knee, and sweep it forward to your outer, upper right arm. Squeezeand hold as you round your back, firing the inner thighs, hip flexors and front abdominals. Hold for 5 breaths, then return to Dog Poseand switch sides.Bonus: This is an excellent arm and shoulder sculpting pose, too!Beginners: Place the ball of your right foot on the floor, and/or the back knee down, but still engage the leg in and belly up.
From Downward Dog, lift your right leg into the air. Bend the knee, and sweep it forward to your outer, upper right arm. Squeezeand hold as you round your back, firing the inner thighs, hip flexors and front abdominals. Hold for 5 breaths, then return to Dog Poseand switch sides.Bonus: This is an excellent arm and shoulder sculpting pose, too!Beginners: Place the ball of your right foot on the floor, and/or the back knee down, but still engage the leg in and belly up.
FLYING BUTTRESS
From Downward Dog, lift your right leg up behind you. Exhale, bend the knee and bring it into your chest as you round your backsky-high. From your core, spin onto your outer left foot, and step your right foot halfway up the mat in front of you. Lift your rightarm to the sky and keep the hips lifting for a super side-waist sculpting pose. Hold for 5 breaths, then return to Downward Dogand repeat on the other side. After your last Flying Buttress, come into Dog Pose.Bonus: Play with lifting the bent leg’s foot off the floor, and then ground that one, and try to lift the straight leg for an extra-creditinner thigh workout!Beginners: Keep both hands down or place your left knee down on the floor for added support, but maintain the lift of your hipsand waist!
From Downward Dog, lift your right leg up behind you. Exhale, bend the knee and bring it into your chest as you round your backsky-high. From your core, spin onto your outer left foot, and step your right foot halfway up the mat in front of you. Lift your rightarm to the sky and keep the hips lifting for a super side-waist sculpting pose. Hold for 5 breaths, then return to Downward Dogand repeat on the other side. After your last Flying Buttress, come into Dog Pose.Bonus: Play with lifting the bent leg’s foot off the floor, and then ground that one, and try to lift the straight leg for an extra-creditinner thigh workout!Beginners: Keep both hands down or place your left knee down on the floor for added support, but maintain the lift of your hipsand waist!
DIVING WARRIOR
From Downward Dog, lift your right leg while you exhale and draw the knee into the chest, rounding the back and holding the hipshigh. Using your core strength, step the right foot to the right thumb. Ground your back foot down, toes facing slightly forward.Exhale, and use your belly to pull yourself upright with your palms together at your chest. Inhale, curl inside your front knee andlengthen your chest.Exhale, pull up over your legs, twisting towards your back leg as your arms straighten and reach back into your side bend. Repeat this wavelike motion 5-10 times for a full all-abdominal workout in one move. After your Diving Warrior, return to Downward Dog,then repeat on your left side.Bonus: This pose transforms your legs, thighs and gluts along with your abs.Beginners: Do this move with your back heel up and knee on the floor, and/or only wave as low or high as you need to keep yourback comfortable.
From Downward Dog, lift your right leg while you exhale and draw the knee into the chest, rounding the back and holding the hipshigh. Using your core strength, step the right foot to the right thumb. Ground your back foot down, toes facing slightly forward.Exhale, and use your belly to pull yourself upright with your palms together at your chest. Inhale, curl inside your front knee andlengthen your chest.Exhale, pull up over your legs, twisting towards your back leg as your arms straighten and reach back into your side bend. Repeat this wavelike motion 5-10 times for a full all-abdominal workout in one move. After your Diving Warrior, return to Downward Dog,then repeat on your left side.Bonus: This pose transforms your legs, thighs and gluts along with your abs.Beginners: Do this move with your back heel up and knee on the floor, and/or only wave as low or high as you need to keep yourback comfortable.
About Sadie Nardini
Sadie provides a unique approach to yoga that is beautifully balances the traditions with a more modern approach. Her basis is emphasising your foundation and building from it-many of you have remarked on how much stronger you are in challenging poses, due to the integration of Sadie's teachings into the class.
Sadie is an Ultimate Wellness expert, YogaWorks yoga instructor and the Founder of Core Strength Vinyasa Yoga. She is a columnistfor Yoga Journal, Whole Living Magazine and the Huffington Post. Sadie’s unique perspective on yoga and life sparks a total transformation on all levels! For more about Sadie, visit SadieNardini.com YogaWorks is the country’s leading authority on providingquality yoga education and complete wellness programs for every mind and every body. Since its inception, YogaWorks has beendedicated to offering a wide range of yoga programs that reach all aspects of the community. YogaWorks also offers a renowned Teacher Training Program and has mentored some of the world’s leading yogis.
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